So you may be surprised to hear that with a mere 15 minutes to spare, and a set of dumbbells, you can give those shoulders a thorough and very effective workout which will have you looking broader in no time, when done regularly.
Sounds like something you can sqeeeze in between cleaning out the fridge and washing your hair, right?
Be prepared to feel the burn - this is an all-out muscle-building, muscle-burning shoulder routine - don't let its duration and simplicity fool you. It's all about combining the right exercises and techniques. The result? Increase in size, definition and muscular endurance, guaranteed!
This routine was designed by a certified personal trainer at the American College of Sports Medicine.
It focuses on the deltoid muscles as well as the smaller muscels of the rotar cuff.
Ready? Let's bring on the burn!
INTRODUCTION If the rest time between sets is the same as the set itself, you're looking at 15 minutes total time. It is recommended that you do not attempt this workout more than twice a week to avoid strain. Leave 48 hours between your two weekly sessions (we told you it was intense!) Choose weights that are not too heavy - you need to be able to complete each set without needing to stop.
THE EXERCISES The workout consists of 4 exercises, as follows: 1. THREE-PART LATERAL RAISE The starting positin for each part of this exercise is the same - stand tall, knees soft, abs tight, arms at your sides with one dumbbell in each hand, palms turned inwards to face your thighs. Part 1: Raise arms out to the side. Straighten, parallel to the floor, but do not lock. Lower and repeat. 2 sets, 8 repeats. Part 2:Raise arms as in Part 1. Rotate hands (till pinkie fingers face up) as you lift, till parallel to the floor.Lower and repeat. 2 sets, 10 repeats. Part 3: As above, but this time rotate hands till thumbs face out until arms are parallel to the floor. Lower and repeat. 2 sets, 10 repeats.
2. FRONT RAISE Stand tall, knees soft, abs tight. Grasp a dumbbell in each hand. Place your arms with your hands in front of you, palms facing your thighs. Keeping your elbows slightly bent, alternately lift each arm in front of you to eye level. Pause for one count, then lower. As one arm goes up, the other comes down in a continuous motion. Do not be tempted to raise arms higher as you could injure your shoulder. 2 sets, 10 repeats each arm.
3. SINGLE-ARM DIAGONAL RAISE Start in the same position as both the previous exercises and grasp a dumbell in each hand. This time, position your arm with your right hand in front of your left thigh. Keeping your elbow slightly bent, raise your right arm in a diagonal motion from a "low left" to a "high right" position. Stop when the arm is back in line with the body, palm facing forward. Return to the starting position and repeat. After completing the prescribed number of reps, switch to your left arm. 2 sets, 10 repeats each arm.
4. SEATED MILITARY PRESS Start by sitting on an upright bench, then recline 5 to 10 degrees. Grasp a dumbbell in each hand at shoulder height, palms forward, elbows directly under hands. Keep your back flat against the bench. Now press the dumbbells upwards, and slightly toward the midline of your body, without locking the elbows. Hold for one count, then slowly lower the dumbbells to shoulder height, counting to three, and repeat. 2 sets, 10 repeats.
THE WORKOUT Remember to complete all the sets of each exercise before moving on to the next one.
Now there are no more excuses for not giving your shoulders a thorough work-out. Your posture and physique will improve rapidly if you persist with this routine, so if you're keen on visible results and don't have a lot of time to spare, this is the shoulder workout for you!
Something that looks good with your shirt off or in a bikini.
But how do you get it?
Do you need to follow some weird diet? Do you need to take a magic fat burning supplement? Do you need to buy the latest abs gadget off a television infomercial?
No, no, no. You don't need to follow a weird diet, you don't need to buy a fat burning supplement (that doesn't work anyway) and you especially don't need to buy the latest abs gadget off an infomercial.
Nutritionally speaking, you just need to make some minor tweaks and changes in order to get your body to start burning more of your stubborn stomach fat.
Start by eating more fiber. Stick with lots of fruits and vegetables and keep the grains to a minimum.
You also need to make sure you get enough protein and fat. Yes I said fat. Your body needs a certain amount of fat in order to function properly and there have been studies that show that people who consume more foods rich in Omega-3 fatty acids, such as salmon and other cold water fish, and nuts, like almonds, lose more stomach fat than those who didn't.
So stock up on your Omega-3 rich foods and get more protein.
When it comes to exercise, you don't need to live in the gym. Nor do you need to do nothing but cardio. Quite the opposite, actually. You need to stick to more resistance training and interval training if you really want to lose stomach fat and get a firm, toned stomach or six-pack abs.
Your workouts should consist of lots of movements that work your entire body, and shouldn't be split into "parts". Meaning stick with exercises like push-ups, squats, lunges, planks, mountain climbers, dumbbell swings, etc. and stay away from movements that don't work much muscle and don't burn too many calories like bicep curls and triceps kickbacks or those silly leg machines that move like the old "Thigh Master" home workout gadgets.
Your workouts should also take less than 30 minutes. By sticking to that timeframe, you'll ensure you keep the intensity level up, meaning you'll burn a lot of fat in as short a period as possible.
When it comes to abs specific workouts, you don't need to spend lots and lots of time devoted to crunches, sit-ups, leg lifts, etc.
In fact, you can get an awesome abs workout done from the comfort of your own home in as little as 4 minutes.
The next time you're working out, try this circuit after your regular workout.
Rest 20-30 seconds after the DB Swings and perform the circuit as many times as possible in 4 minutes.
Here's a quick run-through of the exercises:
Mt. Climbers - Lie on the floor in the top push-up position so only your hands and feet are on the floor. Brace your abs and begin the exercise by flexing one knee and bringing that knee toward your chest, return to the starting position and bring the opposite knee toward your chest. Repeat in a swift tempo, alternating back and forth like you're running, (or climbing a mountain, surprise surprise) for 30 seconds.
Squat Jump with Knee Tuck - Stand up straight and tall with your feet shoulder width apart. Progress into a normal bodyweight squat and as you reach the bottom, explosively stand back up so you jump off the floor as high as you can. As you jump into the air, bring your knees toward your chest by flexing your abs. Land lightly on your toes, steady yourself and repeat.
DB Swing - Stand with your feet slightly wider than shoulder width holding a dumbbell with both hands. Squat down while letting the dumbbell go between your legs, but not behind you. Explosively flex your glutes and stand up as you swing the dumbbell straight out in front of you until it's at chest height. Slowly return to the starting position and repeat.
Perform that mini-circuit a few times a week after your regular workout and I guarantee you'll notice our stomach shrinking and a nice set of abs appearing within a matter of weeks.
Both Nicolet & Ed Scow are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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